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Training Log Archive: Mal

In the 7 days ending Mar 17:

activity # timemileskm+mload
  Running7 7:47:55 63.96(7:19) 102.93(4:33) 276340.1
  S and C2 1:25:01 0.86(1:38:52) 1.38(1:01:26)1.5
  Swimming1 19:44 0.62(31:45) 1.0(19:44)12.4
  Total9 9:32:40 65.44(8:45) 105.32(5:26) 276354.0
  [1-5]9 8:03:54

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MoTuWeThFrSaSu

Sunday Mar 17 #

9 AM

Running 8:50 intensity: (32 @0) + (3:40 @1) + (4:29 @2) + (9 @3) 1.58 km (5:35 / km) +2m 5:33 / km
ahr:127 max:146 shoes: Adidas Adizero Pro 3 #2

Short warm up trying to inspire the legs

Running 58:52 intensity: (34 @1) + (9 @2) + (9 @3) + (53:21 @4) + (4:39 @5) 16.26 km (3:37 / km) +15m 3:36 / km
ahr:171 max:180 shoes: Adidas Adizero Pro 3 #2

Thirsk 10miler
A little disappointed with the time had hoped for atleast a pb (56.40) but wasn't to be. Set off with intentions of 54 high and went through the first 5km on pace before slowing and falling backwards. Hamstring tightened at one point but didn't seize so kept on at it. Possibly an error in pacing and over optimistic goal and would have probably ran quick with a steadier start but a good run out nonetheless and nice to be back under the hour for the distance with 10miles at HM pace.

Running 1:25:36 intensity: (3:09 @1) + (50:56 @2) + (31:31 @3) 17.89 km (4:47 / km) +47m 4:43 / km
ahr:143 max:153 shoes: Adidas Adizero Pro 3 #2

Running back to Ems parents from Thirsk poet race. This seemed like a good idea at the time... It was not.
Legs felt fine through out though which is good but don't think I had fueled well enough and in the last 5km felt like I was staggering a bit and not really in a good way. This is the first day on the block in which I feel I've overcooked it.

Down week next week and only 1 big week remaining after before the taper begins.

Saturday Mar 16 #

8 AM

Running 50:16 intensity: (1:09 @0) + (11:37 @1) + (12:42 @2) + (16:49 @3) + (7:59 @4) 11.0 km (4:34 / km) +39m 4:30 / km
ahr:143 max:173 shoes: Nike ZoomX Streakfly

Town Moor PR 19.07
Took this a bit steady but never felt particularly hard easy before in to Jesmond Dene and back then after a loop for a coffee hunt with Cal.

Friday Mar 15 #

5 PM

S and C (Gym) 25:00 intensity: (24:52 @0) + (8 @3) 0.05 km (7:42:58 / km)
ahr:61 max:88

Swimming 19:44 intensity: (27 @0) + (10:49 @1) + (8:26 @2) + (2 @3) 1.0 km (19:44 / km)
ahr:122 max:147

Easy swim

Thursday Mar 14 #

7 AM

Running 50:04 intensity: (38 @0) + (25:24 @1) + (24:02 @2) 10.03 km (4:59 / km) +51m 4:52 / km
ahr:128 max:141 shoes: Adidas Adizero Pro 3 #2

Easy morning 10 on the Riverside Line feeling good but tired. Felt better for getting out though.
5 PM

Running 27:09 intensity: (26 @0) + (1:48 @1) + (19:04 @2) + (5:51 @3) 6.0 km (4:31 / km) +27m 4:26 / km
ahr:139 max:152 shoes: Nike ZoomX Streakfly

Easy cruise at Cobalt feeling better than the AM.

Spot the orienteer tonight randomly seeing Laura Hindle at the A19 roundabout en route?

Wednesday Mar 13 #

7 AM

Running 55:48 intensity: (28 @0) + (3:15 @1) + (49:41 @2) + (2:24 @3) 12.01 km (4:39 / km) +52m 4:33 / km
ahr:138 max:150 shoes: Adidas Adizero Pro 3

Trip out to the Woolsington to mix it up.
Tshirt weather which was a nice change but pretty windy. Enjoyable change and pleasant once out of Great Park Estate.

Tired legs after last night but warmed up in to it nicely.

Tuesday Mar 12 #

5 PM

Running 1:12:24 intensity: (2:13 @0) + (28:47 @1) + (15:52 @2) + (15:38 @3) + (7:39 @4) + (2:15 @5) 15.16 km (4:47 / km) +1m 4:46 / km
ahr:136 max:186 shoes: Adidas Adizero Pro 3 #2

8*1km(2mins) solo at Quorum

3.09
3.16
3.14
3.16
3.18
3.18
3.19
3.22
Avg:3.16

The first few felt easy then the effort bit around rep 5. Had planned on 6 but recovered well so conned myself in to 7 and 8 though these weren't particularly strong with stomach not doing great on 8.

Definitely easier with company to work with but a good session banked and now some easier days before Thirsk on Sunday.

Did a similar session with the Poly a couple of months ago and average 3:20+ but ran with increasing speed in a group.

Monday Mar 11 #

7 AM

Running 58:56 intensity: (16 @0) + (4:05 @1) + (37:46 @2) + (16:49 @3) 13.01 km (4:32 / km) +43m 4:27 / km
ahr:142 max:155 shoes: Adidas Adizero Pro 3

Down to the Moor and back pre work. Moving pretty well and easy residual quad DOMS still lingering a little.
5 PM

S and C (Gym) 1:00:01 intensity: (57:45 @0) + (2:16 @1) 1.33 km (45:08 / km)
ahr:78 max:105

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